Best Greek Yogurt Brands Ranked by Protein (2026): 8 Brands Compared — FAGE Total 0% Leads Efficiency, :ratio PROTEIN Leads Absolute Grams

FAGE Total 0% Plain delivers the highest protein density of any mainstream Greek yogurt: 18g protein for 90 calories per ¾ cup (170g), or 20g protein per 100 calories — the best efficiency ratio of any brand tested. For the most absolute protein in a single 5.3oz cup, :ratio PROTEIN reaches 25g at 170 calories through ultra-filtration. siggi’s Nonfat Plain is the best no-sweetener 5.3oz pick at 17g for 100 calories. Chobani’s Nonfat Plain is the most accessible at 14g for 80 calories. Oikos Triple Zero and Two Good trade some protein for near-zero added sugar via non-nutritive sweeteners. This guide compares verified nutrition data for eight major brands and points you to the individual deep-dives for each. Browse all options in the protein snacks directory.

Which Greek Yogurt Has the Highest Protein?

The answer depends on whether you count grams per cup or grams per calorie. :ratio PROTEIN leads on absolute grams: 25g per standard 5.3oz (150g) cup at 170 calories — higher than any other single-serve cup in mainstream distribution. FAGE Total 0% leads on protein efficiency: 20g of protein per 100 calories (18g per ¾-cup serving at 90 cal). siggi’s Nonfat Plain is the best no-sweetener 5.3oz pick at 17g for 100 calories. Chobani High Protein delivers 20g per larger 6.7oz cup (140 cal). Full brand-by-brand numbers are in the table below.

Greek Yogurt Brands Ranked by Protein: Full Comparison Table

All figures below are for plain varieties at their standard single-serve size, cross-verified from multiple nutrition databases and brand product pages. Serving sizes differ by brand — the “protein per 100 cal” column gives the fairest apples-to-apples comparison.

A few things stand out from this table. First, serving sizes differ dramatically: FAGE’s standard ¾ cup is 170g, Chobani and siggi’s single-serve cups are 150g, and Chobani High Protein uses a 190g cup — comparing raw protein numbers without adjusting for serving size is misleading, which is why the “protein per 100 cal” column gives the fairer apples-to-apples comparison. Second, :ratio PROTEIN leads on absolute grams (25g per 5.3oz cup) but has the lowest protein-per-calorie ratio of the brands compared (14.7g per 100 cal), because ultra-filtration and added whey concentrate boost absolute protein while also adding calories. Third, all the plain varieties (FAGE, siggi’s, Chobani plain) use zero non-nutritive sweeteners, making them the cleanest-label options. The zero-sugar and triple-zero lines achieve 0g added sugar by using stevia, sucralose, or allulose. Fourth, the Chobani Zero Sugar line stands out for the lowest calorie count (60 cal per 5.3oz cup) but delivers the fewest grams of absolute protein (11g) — useful if calorie density is the priority, less useful if absolute protein is the goal.

Brand-by-Brand Breakdown

FAGE Total 0%: Highest Protein Density

FAGE Total 0% leads the category on protein density: 20g of protein per 100 calories. The ¾ cup (170g) serving size is slightly larger than most single-serve cups, and FAGE sells both large tubs and pre-portioned single-serve cups. The texture is notably thick — thicker than most other brands due to a more aggressive straining process. Ingredient list: cultured pasteurized skim milk and live active cultures. Nothing else. Full verified data in our FAGE Total 0% nutrition guide.

Best for: anyone who wants the most protein per calorie in a plain yogurt with the simplest possible ingredient list.

siggi’s Nonfat Plain: Best No-Sweetener 5.3oz Cup

siggi’s Nonfat Plain (technically Icelandic skyr, not Greek yogurt, though the process is similar) delivers 17g protein in a 5.3oz (150g) cup at 100 calories. The key differentiator from every other brand in this comparison: siggi’s uses no non-nutritive sweeteners in any product — even its flavored lines use only cane sugar (standard line) or organic agave nectar (lower sugar line), never stevia, sucralose, allulose, or monk fruit. Full data in our siggi’s nutrition guide.

Best for: people who want maximum protein in a 5.3oz single-serve cup and want to avoid all non-nutritive sweeteners, including in flavored varieties.

Chobani Nonfat Plain: Most Widely Available

Chobani’s standard Nonfat Plain delivers 14g protein for 80 calories per 5.3oz cup. It is the most widely distributed brand in the US — available at virtually every grocery chain and many convenience stores — and typically among the most affordable. The protein is 3g lower than siggi’s per cup, but the 80-calorie count makes it slightly more calorie-efficient. Chobani also offers a High Protein 20g line (20g per 6.7oz cup, 140 cal, 0g added sugar) for those who want maximum absolute protein. Full comparison in our Chobani nutrition guide.

Best for: everyday accessibility — available everywhere, reasonably priced, and the High Protein 20g line is the best Chobani pick for protein-focused buyers.

Oikos Triple Zero: Zero Added Sugar with Sweeteners

Oikos Triple Zero (0g fat, 0g added sugar, 0g artificial sweeteners per the brand’s claim) delivers 15g protein at 120 calories per 5.3oz cup. The “0g artificial sweeteners” claim is technically accurate — the brand uses stevia (a plant-derived sweetener) rather than synthetic sweeteners like sucralose or aspartame. However, stevia and sucralose are both non-nutritive sweeteners; the distinction matters primarily to people who distinguish between plant-derived and synthetic non-nutritive sweeteners. Full verified data in our Oikos Triple Zero nutrition guide.

Best for: buyers who want a flavored cup with 0g added sugar and are comfortable with stevia as a sweetener, or who find the plain options too tart to eat consistently.

Two Good: Lowest Total Sugar in a Flavored Cup

Two Good Greek Yogurt delivers 12g protein at 90 calories per 5.3oz cup with just 2g of total sugar — the lowest total sugar count of any flavored yogurt in mainstream distribution. It achieves this via a proprietary slow-straining process plus allulose and stevia as sweeteners. The protein (12g) is meaningfully lower than FAGE, siggi’s, or Chobani plain. Full breakdown in our Two Good nutrition guide.

Best for: people who specifically want a sweet, flavored yogurt with near-zero total sugar and find plain yogurt too tart — and who are comfortable with allulose and stevia.

:ratio PROTEIN: Most Absolute Protein Per Cup

:ratio PROTEIN (Vanilla, Strawberry, Blueberry, Mixed Berry, Coconut, and Key Lime) delivers 25g of protein in a 5.3oz (150g) single-serve cup at 170 calories — the highest absolute protein count of any mainstream yogurt in a standard single-serve size. It achieves this through ultra-filtration, which concentrates milk protein by removing lactose and water, combined with whey protein concentrate, yielding complete dairy protein with all essential amino acids. Sweetened with sucralose (0g added sugar, 3g naturally occurring sugar). At 14.7g of protein per 100 calories, its protein-efficiency ratio is actually the lowest of the brands compared — :ratio wins on absolute grams per cup, not efficiency. Note: :ratio is technically classified as a “cultured dairy snack,” not yogurt, because of the ultra-filtration process, though it eats like a thick Greek-style yogurt. Currently owned by Lactalis USA. Full data in our :ratio PROTEIN nutrition guide and Oikos Triple Zero vs :ratio head-to-head.

Best for: anyone who wants the highest absolute protein count in a single 5.3oz cup and is comfortable with sucralose as a sweetener. Also useful for ultra-filtered lactose sensitivity (the process removes most lactose).

Which Brand Should You Buy?

The answer depends on which single variable you’re optimizing for:

• Highest protein density (grams per calorie): FAGE Total 0% Plain (20g per 100 cal)
• Highest absolute protein in a standard 5.3oz single-serve cup: :ratio PROTEIN Vanilla (25g, sucralose) — siggi’s Nonfat Plain (17g) for no-sweetener option
• Highest absolute protein per cup, any size: :ratio PROTEIN (25g per 5.3oz cup, sucralose)
• Lowest calories per cup: Chobani Zero Sugar (60 cal per 5.3oz)
• Zero added sugar without any sweeteners (plain): FAGE, siggi’s, or Chobani plain (all 0g added sugar, no sweeteners)
• Zero added sugar in a flavored cup without synthetic sweeteners: siggi’s flavored (cane sugar or agave only, no stevia/allulose/sucralose)
• Most accessible and affordable: Chobani Nonfat Plain
• Lactose-reduced: Chobani High Protein 20g (ultra-filtered) or :ratio PROTEIN (ultra-filtered)

Plain vs. Flavored: Why the Gap Matters

Across every brand in this comparison, plain varieties consistently deliver more protein per calorie than their flavored equivalents. The pattern is consistent: adding sugar to yogurt dilutes the protein ratio because sugar adds calories without adding protein. Compare Chobani Nonfat Plain (14g protein, 80 cal) to Chobani Nonfat Vanilla (12g protein, 110 cal): you get 2g less protein for 30 more calories. That’s before considering the ~13g of added cane sugar in the vanilla cup.

If you want maximum protein efficiency, always buy plain and add your own toppings — a handful of berries, a teaspoon of honey, or granola adds less sugar and more fiber than flavored cups typically provide. If you find plain yogurt too tart to eat consistently, the zero-sugar flavored lines (Chobani Zero Sugar, Oikos Triple Zero, Two Good) let you have sweetness at close to plain’s calorie count.

How Much Protein Does Greek Yogurt Have?

The range across mainstream Greek yogurt brands is wider than most people expect: 12g to 25g of protein per 5.3oz single-serve cup. The median mainstream brand delivers around 14–18g per 5.3oz cup, depending on how aggressively it is strained and whether protein concentrate is added. At the high end, :ratio PROTEIN reaches 25g per cup through ultra-filtration and added whey protein. At the low end, lightly strained sweetened yogurts marketed as “Greek-style” can fall below 10g per cup. Plain nonfat versions consistently outperform flavored versions on protein per calorie because straining removes liquid and concentrates protein, while fruit and sweetener additions dilute the ratio. If protein efficiency is the goal, always buy plain nonfat and add your own fruit or a small amount of honey as needed — the protein advantage over a pre-flavored cup is real and consistent across all brands.

What Makes Greek Yogurt Different from Regular Yogurt?

Greek yogurt is standard yogurt that has been strained through a fine cloth or filter to remove most of the liquid whey. This straining step concentrates the protein, removes lactose with the whey liquid, and creates the thick, dense texture distinctive of Greek-style products. A standard American yogurt typically has 5–8g of protein per 5.3oz serving; a well-strained Greek-style yogurt delivers 12–18g for the same volume. The removed lactose also makes Greek yogurt more digestible for people with mild lactose sensitivity compared to unstrained yogurt. Icelandic skyr (siggi’s) uses a similar but more aggressive straining process, often producing a denser product with comparable or higher protein density. On the calorie side, nonfat Greek yogurt and nonfat regular yogurt have similar calorie counts per serving because the fat that would have been removed with the whey is absent in both — the straining concentrates protein without meaningfully changing the calorie count of a nonfat base product.

Which Greek Yogurt is Best for Weight Loss?

For weight loss, the best Greek yogurt is the one with the most protein per calorie, because protein drives satiety without contributing large numbers of calories. By that metric, FAGE Total 0% Plain leads at 20g of protein per 100 calories and 0g added sugar with no sweetener. A 6oz serving as a snack provides a substantial protein hit at a calorie cost that most weight-loss calorie budgets can absorb. For a flavored option you can eat without adding sweetener yourself, Oikos Triple Zero is the best flavored weight-loss pick: 15g of protein for 90 calories, stevia sweetened, 0g added sugar. Both are significantly better than standard sweetened yogurt, which can contain 19–25g of added sugar per cup at 150–200 calories. See our high-protein snacks for weight loss guide for a broader food-category comparison.

Frequently Asked Questions

Which Greek yogurt brand has the most protein?

:ratio PROTEIN leads on absolute protein at 25g per standard 5.3oz (150g) single-serve cup — higher than any other mainstream single-serve product. For protein efficiency (grams per calorie), FAGE Total 0% Plain leads at 20g protein per 100 calories (18g per ¾-cup at 90 cal). siggi’s Nonfat Plain (17g per 5.3oz, 100 cal) is the best no-sweetener 5.3oz pick. Chobani High Protein 20g reaches 20g protein in its larger 6.7oz cup (140 cal). For the full brand-by-brand comparison see the table above. Nutrition details in our :ratio PROTEIN guide, FAGE guide, Chobani guide, and siggi’s guide.

Is Greek yogurt high in protein?

Yes — plain Greek yogurt is one of the most protein-dense dairy snacks available. The straining process removes liquid whey, concentrating both protein and fat (if not nonfat). Nonfat plain Greek yogurt typically delivers 14–18g of protein per 5.3oz (150g) serving at 80–100 calories, which competes favorably with protein bars (typically 15–21g protein at 200+ calories). The protein is primarily casein, which digests slowly and supports sustained satiety.

Does Greek yogurt have a lot of sugar?

Plain Greek yogurt has 5–6g of naturally occurring lactose (milk sugar) with 0g added sugar — that’s low by any standard. Flavored Greek yogurts vary widely: standard flavored cups (Chobani Vanilla, FAGE with honey, etc.) can carry 13–20g of total sugar, mostly added. Zero-sugar flavored options (Two Good at 2g, Chobani Zero Sugar at 0g) use non-nutritive sweeteners to hit near-zero sugar. Always check the “added sugars” line on the nutrition label rather than the front-of-package claim.

Is Greek yogurt good for weight loss?

Plain Greek yogurt is a strong weight-loss snack: high protein (which supports satiety and preserves muscle during a caloric deficit), low-to-moderate calories (80–100 cal per 5.3oz plain cup), and a low glycemic index due to the absence of added sugar in plain varieties. The risk is accidentally buying flavored cups that add 100+ calories and 13+ grams of sugar compared to plain. Stick to plain or zero-sugar flavored options, and use protein per calorie (aim for at least 15g per 100 cal) as your buying filter.

What is the difference between Greek yogurt and skyr?

Greek yogurt and Icelandic skyr use similar straining processes to concentrate protein, and both result in thick, tart cultured dairy products with high protein content. The main technical differences are the bacterial cultures used and the straining ratio (skyr is traditionally strained more aggressively). In practice, siggi’s (the largest US skyr brand) and FAGE (Greek yogurt) are nutritionally very similar — both deliver 17–18g protein per equivalent-size serving with comparable calorie counts. The siggi’s texture tends to be slightly denser and the flavor slightly more tart.

FAGE vs siggi’s: which has more protein?

Per serving, FAGE Total 0% edges out siggi’s: 18g of protein in a ¾-cup (170g) serving versus 17g in siggi’s slightly smaller 5.3oz (150g) cup. On a per-calorie basis FAGE also leads, at 20g of protein per 100 calories versus siggi’s 17g. Both use no non-nutritive sweeteners in their plain versions, so the choice comes down to serving size, texture, and price.

Is Oikos or FAGE higher in protein?

FAGE Total 0% is higher in both total protein and protein density: 18g for 90 calories (20g per 100 calories) versus Oikos Triple Zero’s 15g for 120 calories (12.5g per 100 calories). Oikos trades some protein density for a sweetened, zero-added-sugar flavored cup using stevia and sucralose, while FAGE plain uses no sweeteners at all.

Which Greek yogurt has no artificial sweeteners?

FAGE Total 0% Plain, Chobani Non-Fat Plain, and siggi’s 0% Plain Skyr contain zero sweeteners of any kind — no stevia, no sucralose, no aspartame. Oikos Triple Zero and Two Good use stevia leaf extract, which is plant-derived but still a non-nutritive sweetener. :ratio PROTEIN uses sucralose, a synthetic artificial sweetener. If avoiding all non-nutritive sweeteners is the goal, choose FAGE, Chobani Plain, or siggi’s Plain — all three are plain and unflavored; you add your own fruit or honey to sweeten.

Is Greek yogurt good after a workout?

Yes — Greek yogurt is one of the most effective real-food post-workout protein sources available. It delivers complete dairy protein with all essential amino acids including leucine, the amino acid most directly linked to muscle protein synthesis. The standard post-workout target is 20–40g of protein; a single cup of :ratio PROTEIN (25g) hits the lower end of that range alone. Pairing a FAGE Total 0% cup (18g) with a handful of nuts or a small protein shake covers the full target. The casein component of dairy protein also provides a slower-digesting protein fraction that supports muscle recovery over several hours — useful for long gaps between meals after training.

Can I use Greek yogurt instead of sour cream in cooking?

Yes. Plain nonfat Greek yogurt substitutes directly for sour cream in sauces, dips, dressings, and baked goods with significantly better nutrition: ~15g protein and 0g fat versus sour cream’s ~2g protein and 20g fat per 100g. The texture difference is minimal in cooked applications. The main caveat: Greek yogurt can curdle above roughly 175°F, so stir it in at the end of hot dishes rather than simmering it in a sauce. Chobani Non-Fat Plain and FAGE Total 0% Plain both work well because their flavor is mild enough not to overwhelm a dish.

Bottom line: for the most absolute protein in a standard 5.3oz single-serve cup, :ratio PROTEIN (25g, sucralose) is the clear leader. For the best protein-per-calorie ratio, FAGE Total 0% Plain leads at 20g per 100 calories — buy the 32oz tub if you eat yogurt daily. For the cleanest ingredient list without any sweetener, any plain variety (FAGE, siggi’s, Chobani) wins; for a flavored cup with no sweeteners at all, siggi’s flavored lines (cane sugar or agave only) are the only option. For everyday accessibility and price, Chobani Nonfat Plain is the default. Pregnant and want a shortlist? Our best Greek yogurt for pregnancy guide ranks the pasteurized, higher-protein cups. Compare more options in the protein snacks directory.